I'm going to teach you how to loseweight and belly fat with the help of
science this is going to be a two-partepisode this is episode 1 which is all
about dietary advice and episode 2 it'sgoing to be all about different
exercises and if you do merge the twotogether while the results they should
be incredible now I'm really happy thatyou found this video because it means
that you've decided that you want tomake a change you've decided that you
want to be healthier and you've decidedyou want the health benefits you see the
problem with that is that it's not justthe image that you can pinch known as
subcutaneous fat the more dangerous fatis the fat around your abdomen and the
fat around your internal organs known asvisceral fat now we know that high mass
of visceral fat can increase your riskof heart disease can increase your risk
of type 2 diabetes and at women it'seven be shown to increase the risk of
breast cancernow this diet comes from a study done in
Oxford and if it's done correctly youcan expect to lose Northpoint 5 to 1
kilograms every single week which isamazing but here's the bed after six
weeks the individuals also saw areduction in their visceral fat this
sort of fat is a dangerous fat we justspoke about the reduction was about 14%
they also saw a reduction in their bloodpressure they also saw a reduction in
their cholesterol and they also saw areduction in their waistline 5
centimetres to be exact that's prettyamazing right and this is without any
additional exercise so it's just dietaryadvice so without further ado let's
learn the diet ok so here's how it worksyou're going to be eating measured
portion sizes of different types offoods and to measure those portion sizes
you're going to be using your hand whichmatches your size really really well
also if you really want to start to workyou need to stop eating snacks and also
you need to stop being takeaway food andfast food too so each day you should aim
to eat the following three fish sizeservings of starchy carbohydrates like
potatoes pasta rice and many more don'tworry about remembering what I'm saying
as well I'm gonna leave it all in thedescription below full detailed
explanation of everything I say and allthe different food groups
now with the carbohydrates you can alsohave proteins so you can have two
palm-sizedof protein per day this includes things
like meats my fish like chicken my soyabrothers and many more you can also have
to cut handfuls of vegetable or salad oranything like that
but please remember potatoes are notincluded in that list potatoes bring the
carbohydrate servings and to cook yourfood you're most likely going to be
using some fats or some oil which isfine to do but you need to stick in the
serving limit so what is the servinglimit you can have two servings of fat
or oil or butter and one serving isbasically the tip of your foot it's also
important that you have fruits you needto be having two fish size servings of
fruits every single day so that can befresh fruit it can be frozen proved it
can be canned fruit in natural juice orwater all of these are fine now remember
the sin in this diet plan from the studysnacks were completely stopped so a good
idea is replace those snaps with thefruit and it'll also probably help you
from deviating from the diet plan now inaddition to all the foods I've mentioned
you will also need some dairy in yourdiet so what can you have well you can
have half a pint of skim milk or half apint of semi skim milk and this will be
enough for you tea your coffee or yourbreakfast cereal now if you're not a big
fan of milk instead you can have twosmall pots of plain yogurt or two small
pots of diet yogurt and whilst we're onthe topic of dairy that reminds me to
tell you all about cheese if you reallydo like cheese you can incorporate it
into this diet however it's gonna bematched up with the protein family we
spoke earlier so it's going tosubstitute a serving of that remember
the proteins I said you can have twopalm-sized servings per day this
includes things like meat like fish likesoy products but cheese is slightly
different one portion so one serving isthe equivalent size of a matchbox and by
matchbox I mean the small size that fitsin your pocket not the ones you use for
cooking they're like that big there aremany diet plans out there and to be
quite honest I think this diet from thestudy it's actually very easy to follow
and it's not too difficult becauseyou're not actually removing any food
group you just stop snacking well theneverything else is just portion size
technique which yes to begin with itmight be quite difficult but you will
get used to it and you can do it butsaying all that before beginning a diet
plan it's always a good idea to checkyour weight status first because you may
already be at a healthyand you may not need to lose anyway and
the easiest and quickest way to checkthis is to check your BMI so what I will
do is I leave a link to a BMI calculatorin the description below it's really
easy to use all you do is add yourheight weight and gender and it
calculates your BMI and tells you yourweight status the results of this study
from a simple diet change have beenpretty incredible but please do remember
this is a two part episode and in thenext episode we're looking at simple
exercises everyone can do at home whichhave been shown in the same study that
after six weeks they were used towaistline by two centimeters so check it
out I will leave a link up here and inthe description below we'll just imagine
for a second if you do incorporate theexercise with the diet change the
results should be pretty incredibleplease remember I know that the licensed
diet pills may seem like a quick-fixsolution but the contents are unknown
unproven and untested so what does thismean well it's reported that two and
three people actually suffer fromserious side effects from unlicensed
diet pills so please stay safe if youwant more information about these I did
make a video not long ago for the MHRAall about them and I will leave a link
up here and in the description below foryou so check it out I really hope my
tips helped you in this week's videoplease do let us know how you get on and
also if you have any of your own tipsany of your own advice please leave a
comment below - because I'd love to readit
and I'm sure everyone watching thisvideo would - always remember you're
awesome and I will see you next weekit's always a good idea to check your
way status first because you waitingwhat Oh
Briggs is it coffee break time yes okayso here's how it works you're gonna be
eating many important porcelain tryingto spill it off of me ah thank you so
much I really needed this try not tospill it thanks Alex
see you later and that my friends isAlex bricks pharmacy student I think is
in third or fourth year it's a very goodguy very good friend of mine and even
brings me coffee and this will be enoughfor you tea your coffee or your
breakfast cereal but if you're not a bigfan of milk then instead you can have
two small pots of semi skimmed yogurtyou don't have so much okay hey guys
thanks for watching this week's videomake sure to click that like follow or
subscribe button now to stay up to datewith new weekly videos
Lose weight fast. This video is on how to lose belly fat, how to lose weight fast, lose weight and weight loss diet. This weeks video is a two part episode on how to lose weight and belly fat. This episode will be focusing on dietary advice, the second episode will be focusing on exercises. I've received a lot of messages and comments to make a video on this topic and now it's finally ready. I really hope my tips help you and always remember you’re awesome! WHAT IS BELLY FAT: You see the problem is that fat, isn’t just the inch you can pinch known as subcutaneous fat the real danger is the fat that’s in your abdomen and surrounding your internal organs known as visceral fat. Studies have shown visceral fat puts us at higher risk of heart disease, type 2 diabetes and in women it’s even shown to increase the risk of breast cancer. DIET PORTION SIZE EXPLAINED: Now this diet comes from a study done in Oxford and to help participants reduce the amount they were eating, they were encouraged to measure portions based on the size of their hands. They aimed for a daily intake of, • Three fist-sized servings of carbohydrates (Examples: Pasta, rice, potatoes, breakfast cereals, bread, wholegrains e.g. bulgur wheat, quinoa) • Two palm-sized servings of lean protein (Examples: Fish, meat, poultry, eggs, nuts, soya products e.g. tofu, quorn, legumes and pulses e.g. lentils, kidney beans) • Two cupped handfuls of vegetables or salad (Examples: All kinds of green and root vegetables (not potatoes) and salad vegetables) • Two fist-sized servings of fruit (Examples: Any fresh, frozen or fruit canned in natural juice or water) • Two servings of fat or oil covering the tip of the thumb (Examples; Any vegetable oil, butter or fat spreads.) Aim to have some dairy in your diet, participants could have 200ml/⅓ pint skimmed or semi-skimmed milk, or two 125g pots of natural or low-calorie yoghurt. Please note: If you really like cheese you can have it in your diet but remember its a protein food so it should substitute the proteins servings. Please remember for cheese one serving is the size of a matchbox, little pocket sized ones not the big cooking ones. For more information on healthy balanced diets and a full list of the different food groups: https://www.nhs.uk/live-well/eat-well/ RESULTS: The results from the study were pretty incredible participants lost 0.5 to 1kg every week if done correctly! But here’s the best part, after 6 weeks the study showed that each individual also reduced their, • Dangerous visceral fat by 14% • Cholesterol • Blood pressure • Had a 5cm reduction in their waistline And this is all without any extra exercise just by using a very simple portion sizing technique. PART TWO OF THIS VIDEO: As explained this is going to be a two part video this episode will be focusing on dietary advice, the second episode will be focusing on exercises and can be found at the following link: (This will be updated when the video is live) BMI CALCULATOR: Before beginning any diet it’s definitely worth checking if you actually need to lose weight as you may already be at a healthy weight and the easiest way to do this is to check your BMI at the following link: https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/ MHRA DIET PILLS VIDEO: In this video I had teamed up with The Medicines and Healthcare products Regulatory Agency (MHRA) who regulate all medicines in the UK. Our aim in this video, was to warn people about the dangers of buying potentially life threatening diet pills from illegal online suppliers. Almost 2 in 3 people suffered unpleasant side effects after taking dangerous online slimming pills, these included bleeding that wouldn’t stop, heart attacks, strokes and hallucinations! For more information and guidance watch the video: https://www.youtube.com/watch?v=tU96dg9al4Q Want to see more videos about everything health and pharmacy? Let me know in the comments below. Subscribe for new videos ▶https://www.youtube.com/c/AbrahamThePharmacist LET'S CONNECT: http://instagram.com/AbrahamThePharmacist https://twitter.com/AbrahamThePharm http://facebook.com/AbrahamThePharmacist https://www.linkedin.com/in/AbrahamThePharmacist https://www.AbrahamThePharmacist.com https://www.youtube.com/c/AbrahamThePharmacist ABOUT ME: Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week - Monday 4PM(GMT). I'm a prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy. DISCLAIMER: This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.